Training

6-Week Training & Diet Plan | Lose Weight, Build Muscle

 

By UK Personal Trainer |

Jamie Bantleman

 


6-Week Plan Overview

The following will be explained in much more detail throughout this programme.

Workout Plans

3 Days/week weight training with 20 minutes post-workout LISS

(Low Intensity Steady State Cardio)

2 Days/week conditioning/HIIT

(High Intensity Interval Training)

2 Rest Day per week

Nutrition Plans

✓ Diet should consist of a lower carbohydrate load, usage only post-workout.

✓ Protein intake to be 1.5g per kg of bodyweight. Fats to be kept high too, though they should be rotated.

Supplementation Plans:

✓ Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Week Day Training Frequency
Monday Legs
Tuesday Rest
Wednesday Torso Programme
Thursday Conditioning/HIIT (LOWER BODY)
Friday Rest
Saturday Arms
Sunday Conditioning/HIIT (UPPER BODY)
All workouts begin with a series of core engagement work:
Exercise Sets Duration
Plank activation work 3 10 secs
Side plank activation work 3 10 secs
Bodyweight hip bridge from bench 3 10 secs

Key terms

 
Pronated grip – palms facing away / knuckles facing towards you

Supinated grip – palms facing towards you / knuckles facing away

Semi supinated grip – thumb facing towards you/ wrists towards each other.

Db – dumbbell

Bb – barbell

‘Tempo’ – Speed of movement


Important factors in your training

 
Written as ‘3010’ or ‘3110’ or 4010’ etc.

3010:

This is when you lift a weight, you lower it down for 3 seconds, pause for 0 seconds and lift the weight to the top of the correct position in 1 second with no hold at the top.

3110:

This is when you lift a weight, lower down for 3 seconds, pause at the bottom position of 1 second to increase tension on the muscle at its toughest part of the repetition and then drive the weight upwards for 1 second.


6-Week Training Plan

6 week training plan

Order Exercise Sets Reps Tempo Rest
A1 BB RDL 4 6-8 3110 30s
A2 Heels Elevated BB Squat 4 6-8 3010 100s
B1 Lying Leg Curl 4 8-10 3010 30s
B2 Short Range DB Walking Lunge 4 8-10 2010 100s
C1 Trap Bar Deadlift 4 8-10 3010 30s
C2 Low Foot Leg Press 4 12-15 3010 100s
D1 High Foot Leg Press 4 20 3010 30s
D2 Leg Extension 4 20 3110 100s
E1 5 Mins Single Leg Seated Calf Press 1 5 mins 2010
Order Exercise Sets Reps Tempo Rest
A1 Flat DB Chest Press 4 6-8 3010 30s
A2 Pronated Grip Lat Pull Down 4 6-8 3110 100s
B1 Standing Cable Flies 4 8-10 3110 30s
B2 Supinated BB Bent Over Row 4 8-10 3010 100s
C1 High Incline DB Chest Press 4 8-10 3010 30s
C2 Seated Row 4 12-15 3010 100s
D1 Reverse Shoulder Press 4 20 3010 30s
D2 DB Lateral Raises 4 20 3110 100s
E1 Single Arm Chest Press Machine 1 5 mins 2010
Order Exercise Sets Reps Tempo Rest
A1 BB Close Grip Press 4 6-8 3010 30s
A2 EZ Preacher Curl 4 6-8 3110 100s
B1 EZ Bar Lying Tricep Extension 4 8-10 3110 30s
B2 DB Spider Curl 4 8-10 3010 100s
C1 Close Grip Press Up (on a bench if needed) 4 8-10 3010 30s
C2 Incline DB Curls 4 12-15 3010 100s
D1 Duel Rope Extension 4 20 3010 30s
D2 Straight Bar Cable Curl 4 20 3110 100s
E1 Single Arm Bicep Curl 1 5 mins 2010
Order Exercise Rest
A1 DB Squat 30s
A2 DB Bulgarian Split Squat 30s
A3 DB Walking Lunges 30s
A4 Vertical Jumps 30s
A5 Deadmill Sprint 30s
Order Exercise Rest
A1 Push Press 30s
A2 BB Bent Over Row 30s
A3 Bench Dips 30s
A4 Press Ups 30s
A5 Rowing Sprint 30s

Nutrition Plan

meal prepping

Week 1-2:

 

Insulin cleanse

4-5 meals per day

1.5g of protein per lbs bodyweight

Carbohydrates from veg only – this is an unlimited allowance

Fats should be 0.5g per lbs bodyweight

0.39 litres water per kg bodyweight

Weeks 3-6:

 
4-5 meals per day

1.8g of protein per lbs bodyweight

Carbohydrates from veg only – this is an unlimited allowance (Low carb day)

Carbohydrates from root veg, green veg only – limited amount 0.5g per lbs bodyweight (Moderate carb day)

Carbohydrates from root veg, green veg only – limited amount 1g per lbs bodyweight (High carb day)

Fats limited amount 1g per lbs bodyweight (Low carb day)

Fats limited amount 0.5g per lbs bodyweight (Moderate carb day)

Fats limited amount from coconut oil only 0.3g per lbs bodyweight (High carb day)

0.39 litres water per kg bodyweight

Day Carb Intake
1 Low Carb Day
2 Moderate Carb Day
3 Moderate Carb Day
4 High Carb Day
5 Low Carb Day
6 Low Carb Day
7 Low Carb Day

Supplementation

supplements

Omega 3 Fish Oil

 
Omega 3 Fish Oil offers 1g per capsule, I usually recommend taking 4-7g per day of fish oil.

It helps to improve insulin sensitivity and increase good quality of fats in the body.

Fish oil doses vary depending on the goal of supplementation. For general health, 250mg of combined EPA and DHA is the minimum dose and can be obtained via fish intake. The American Heart Association recommends 1g daily. If the goal of supplementation is to reduce soreness, a 6g dose, spread over the course of a day, will be effective”. The American Heart Association

Read more on Omega-3


5-HTP

 
5-HTP helps to increase serotonin in the body as well as help reduce cortisol (stress hormone) and additionally, it has been suggested to increase satiety when eating. It doesn’t actually reduce appetite but will help control portion size.

A typical dose of 5-HTP is in the range of 300-500 mg, taken either once daily or in divided doses. Lower doses may also be effective, although usually when paired with other substances. For the purpose of reducing food intake, 5-HTP should be taken with a meal as it increases satiety from food intake (rather than reducing appetite/hunger). 5-HTP should not be taken with any neurological drug that has been prescribed for antidepressant or other cognitive purposes unless cleared by a medical doctor. This is most important for SSRI usage, wherein the combination with 5-HTP is potentially lethalwww.examine.com

Read more on 5-HTP


Magnesium Citrate

 
Magnesium Citrate may improve sleep quality and also reduce cortisol. I usually recommend 500-1000mg of magnesium to clients.

“Magnesium is an essential dietary mineral, and the second most prevalent electrolyte in the human body. Magnesium deficiencies are common in developed countries. A deficiency increases blood pressure, reduces glucose tolerance and causes neural excitation”. www.examine.com

Read more on Magnesium


Zinc Citrate

 
Zinc Citrate is ideal for general health and improving testosterone.

“Zinc citrate is approximately 34% zinc by weight. For a dose of 50mg elemental zinc, take 146 mg zinc citrate.” – www.examine.com

Read more on Zinc


Additional workout supplements:

 
MyAmino Complex is ideal intra-workout to maintain amino acid profile in the body. 1 scoop in your shaker with 500-800ml water.

BCAA 4:1:1 post workout is great for helping recover from an intense workout. 3-5g BCAA is ideal.

Impact Whey Protein 1 scoop gives you 20g protein and it is ideal for a fast absorption of protein. Always mixed with water!

CLICK TO DOWNLOAD TRAINING PLAN + TIPS!

Get the best results with these Essentials:

 

No Post Tags



MR PROTEIN

MR PROTEIN

Writer and expert


REWARDING OUR READERS - 30% OFF EVERYTHING!!! USE CODE: EVERYTHING